Can diabetics relish mangoes during the summer season?

The summer season brings with it our favourite fruit - ‘Mango’. It intensifies your craving for something sweet and you want to binge on mangoes while the summer season lasts. It also raises an important question- Can you relish mangoes being a diabetic? Mangoes are known for their delicious taste but people are often unaware of their rich nutritional value. They are easily available and they can be added to your diet in versatile ways. They can be added to smoothies, salads, served as tropical fruits, added to oatmeal, etc. Let us try to find out if they are suitable for diabetics. (Images courtesy: iStock)

Also Read: Delicious food that diabetic people can easily consume

The source of 90 per cent of calories in mango is sugar only. This can cause a spike in your sugar levels. On the other hand, a mango is also a rich source of fibre and antioxidants. This can minimise its blood sugar impact. The Glycemic Index of a mango is 51, which is considered as low. Antioxidants present in a mango can help in reducing the stress impact which is related to rising levels of blood glucose. Fibre slows down the rate at which sugar gets absorbed into the bloodstream. Therefore, mango can be included in a diabetic person’s diet but only when prescribed by your doctor or health coach. Mango leaves are known to improve the production of insulin and the distribution of glucose in your body. They are a good source of fibre, pectin and Vitamin C. They are beneficial for people with diabetes and those who have high levels of cholesterol. Mango leaves are tender and therefore, they are cooked and eaten in many parts of the world.

It has been proven that if you consume mangoes in a moderate amount, it can be beneficial. Mangoes improve your body’s insulin sensitivity which is good for diabetics. You should always consume fresh mangoes as they contain a lesser amount of sugar than dried mangoes. Being a diabetic, it is advisable that you do not exceed 1-2 slices of mangoes in a day. You can even add them in your salad in a small portion. It is always a good idea to check your pre meal reading and then include a small portion of mangoes in your meal. We also recommend that you check your post meal reading to see how mangoes can impact your sugar levels.

Mangoes are loaded with essential vitamins and minerals. If included in your diet, they can offer a plethora of benefits. Some of them include:

● Rich source of potassium and magnesium.

● Helps in lowering your blood pressure and obtaining a regular pulse.

● Helps in reducing the inflammation of the heart.

● Helps in stabilising your digestive system.

● Contains immunity-boosting nutrients.

● Help in improving your eyesight.

● Has anti-cancer properties.

Mangoes are consumed in versatile ways in every household. They are sometimes eaten raw, added to desserts, eaten in the form of mango chutney or even relished in the form of a delectable mango shake. While there may be other ways to prepare it, you should always consult your diabetes health coach to know which way and portion can be included as a part of your diabetic diet.

When you want to enjoy your favourite fruit or dishes being a diabetic, you should make sure that you are taking all the measures to keep your sugar levels under control. You should consume a healthy and fibre-rich diet, have a regular workout regime and keep a regular tab on your sugar levels. After knowing your sugar level, you will be able to assess the effectiveness of your diabetic treatment and you will be able to make the necessary changes.

By Senior Diabetes Care Coach Madhuparna Parmanick, BeatO App

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